Friday, January 21, 2022
Video Brief: https://youtu.be/Kb-lWqlmhj0

Register for a home gym membership for early access to warm-ups, full workout descriptions, accessory work, and our WOD tracking apps: https://vintagecrossfit.sites.zenplanner.com/sign-up-now.cfm

Strength
Back Squat
Every 2:30 for 10:00
Set 1: 10 Reps @ 65%
Set 2: 10 Reps @ 65%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 65%
Rest as needed b/t Sets

“Touching Your Enemy”
For Time:
18 Chest to Pull-Ups
6 Wall Walks
12 Squat Cleans 135/95#
15 Chest to Bar Pull-Ups
5 Wall Walks
10 Squat Cleans 155/105#
12 Chest to Bar Pull-Ups
4 Wall Walks
8 Squat Cleans 185/125#
9 Chest to Bar Pull-Ups
3 Wall Walks
6 Squat Cleans 225/155#

Limited Equipment Variation:
For Time:
18-15-12-9 Strict Pull-Ups
6-5-4-3 Wall Walks
18-15-12-9 Dual DB Squat Cleans

Bodyweight Variation:
For Time:
18-15-12-9 Strict Pull-Ups
6-5-4-3 Wall Walks
18-15-12-9 Broad Jumps

QuickFIt 2022.01.21
20:00 EMOM
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Bike
Min 3: 15-20 Wall Balls
Min 4: 10-15 Toe to Bar or V-Ups